3 Unconventional Ways to Boost Recovery

When most people think about recovery, they picture rest days, lying on the sofa, or skipping the gym. But true recovery is more than simply not doing things — it’s an active process that helps your body repair, adapt, and come back stronger.

Alongside the usual advice of stretching, sleeping well, and eating a balanced diet, there are some more unconventional recovery methods that are backed by solid research. Here are three worth trying…

1. Sauna – Heat Your Way to Faster Recovery

Using a sauna after training isn’t just a relaxing ritual — it’s a scientifically supported recovery aid. A 2024 study published in The Impact of a Sauna on Post-Exercise Recovery found that sauna bathing can improve muscle recovery and reduce fatigue after intense exercise.

The heat exposure helps increase blood flow, delivering more oxygen and nutrients to tired muscles while aiding the removal of waste products like lactate. It can also promote relaxation, helping lower stress hormones such as cortisol, which may speed up the recovery process.

If you have access to a sauna, consider adding a short session after your workouts — even just 10–15 minutes could make a difference.

2. Nutritional Recovery – Fuel Your Repair Process

Your muscles can’t rebuild without the right fuel. A 2025 study on The Effects of Post-Exercise Nutrition on Recovery highlighted that a strategic combination of carbohydrates and protein after training can significantly improve recovery rates and performance in subsequent sessions.

Carbohydrates help replenish muscle glycogen (your body’s stored energy), while protein provides the building blocks needed for muscle repair. Ideally, aim for a balanced snack or meal within two hours of finishing exercise. Think along the lines of:

• A chicken and rice bowl

• Greek yoghurt with berries and granola

• A smoothie with protein powder, banana, and oats

The right nutrition doesn’t just help you recover faster — it can also make your next workout feel easier.

3. Infrared Clothing – High-Tech Recovery Gear

This one might sound futuristic, but infrared clothing is already being used by elite athletes. According to a study published in The Use of Infrared-Emitting Fabrics for Muscle Recovery, wearing garments embedded with infrared-emitting fibres can enhance blood circulation and tissue oxygenation.

These fabrics absorb body heat and re-emit it as far-infrared radiation, which penetrates the skin and promotes cellular repair. Research shows this can reduce muscle soreness and speed up recovery after exercise.

While it’s still a relatively niche option, infrared clothing is becoming more available — from compression leggings to tops designed for post-training wear.

The Bottom Line

Recovery is an active process, and it’s worth experimenting with different strategies to find what works for you. Whether you’re relaxing in a sauna, refuelling with the right nutrients, or trying out cutting-edge infrared clothing, each of these methods has scientific backing and can help you bounce back faster.

The more you prioritise recovery, the more consistently you can train — and the quicker you’ll see results.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Should I be Monitoring My Calories?

When it comes to nutrition, the topic of calorie tracking divides opinion.

Some people swear by it, others think it’s too much effort. The truth? Whether you should be monitoring your calories depends on your goals — and those goals usually fall into one of two categories: losing weight, or maintaining general health.

If You Want to Lose Weight

Let’s be clear: if your goal is weight loss, you must be tracking your calories. There’s no way around it. Weight loss is as simple (and as challenging) as creating an energy deficit — meaning you burn more calories than you consume. Without tracking, you’re just guessing, and guessing rarely delivers results.

Apps like MyFitnessPal or NutraCheck make the process straightforward. You log what you eat, see the numbers, and adjust accordingly. The first week or two can feel fiddly, but soon it becomes second nature. And once you start seeing progress, the effort is more than worth it.

If You Want to Maintain Health

If your goal isn’t weight loss but general health and wellbeing, calorie tracking isn’t quite as crucial. That said, it can still be useful in the short term — especially to help you understand portion sizes and the calorie content of your usual foods.

Once you’ve built that awareness, the focus should shift towards food quality rather than the exact calorie count. That means ensuring your diet includes plenty of:

• Fruit and vegetables for vitamins, minerals, and fibre

• Protein to maintain muscle mass and keep you feeling full

• Whole foods over ultra-processed options

In this case, calorie tracking is a tool you can dip into occasionally to keep yourself on track, rather than a daily necessity.

The Bottom Line

If weight loss is your goal, tracking your calories is non-negotiable — it’s the only way to know if you’re truly in a calorie deficit. If your aim is simply to maintain health, you can afford to be less strict, but tracking for a short time will help you develop better food awareness. In both cases, knowledge is power when it comes to nutrition.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Do I Need a Smart Watch to Monitor My Fitness Training?

Smart watches have become one of the most popular fitness accessories in recent years – and for good reason. From tracking your daily steps to measuring your heart rate mid-workout, these clever devices can give you a wealth of data about your training.

But… Are they essential? Let’s look at what they offer and why they might (or might not) be right for you.

Step Tracking: A Simple but Powerful Metric

One of the easiest ways to measure your daily activity is by counting your steps. A smart watch will keep track of every walk to the shops, dash up the stairs, and leisurely Sunday stroll. While step count isn’t the only measure of fitness, it’s a great habit to monitor – especially if you’re aiming to be less sedentary.

Calorie Burn Monitoring: Perfect for Weight Loss Goals

If your main goal is to lose weight, calorie tracking can be a game-changer. Many smart watches estimate your daily calorie burn based on your activity and heart rate. It’s not a perfect science (no wrist device will be 100% accurate), but it gives you a good ballpark figure to help guide your diet and exercise choices.

Heart Rate: A Window Into Workout Intensity

Your heart rate tells you how hard your body is working. Smart watches use built-in sensors to monitor this in real time, helping you to stay in your target training zone. Whether you’re doing steady cardio or high-intensity intervals, this feedback can help you train smarter – and avoid overdoing it.

Training Diary: Keeping You Accountable

Most smart watches sync to apps that automatically log your workouts. This means you can look back over your week or month and see exactly what you’ve achieved. It’s motivating, and it can help you spot patterns – like which days you tend to skip training – so you can make positive changes.

Speed and Distance Monitoring: Ideal for Endurance Sports

If you’re a runner, cyclist, swimmer, walker, or even a rower, a smart watch can be a brilliant training companion. Many models use GPS to track your distance and speed, while some can even measure elevation gained. This makes it easier to compare sessions, track progress, and set new personal bests.

So… Do You Need One?

Here’s the truth: smart watches are a fantastic tool, but they’re not a must-have for getting fit. If you enjoy tracking data, like seeing your progress, and want a bit of extra motivation, they’re well worth the investment. But you can still make great strides in your fitness without one – especially if you already have a structured training plan and the discipline to stick to it.

Think of a smart watch as a turbo boost for your fitness journey: not essential, but definitely fun, motivating, and packed with useful features if you choose to use one.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

How Stretching Your Hamstrings Can Help Prevent and Alleviate Back Pain

Back pain isn’t just a nuisance, it’s a top reason people end up out of action. One surprisingly effective tool in our arsenal is regular hamstring stretching. A 2024 meta‑analysis shows it can significantly reduce pain and improve function for those suffering from low back pain (LBP).

Here’s why and how to safely integrate hamstring stretches into your routine…

What’s the Evidence?

The study analysed 14 randomised controlled trials with over 735 participants, including people with various types of low back pain. Key outcomes:

• A standardised mean difference of −0.72 in pain intensity—indicating strong pain relief.

• Improved straight-leg raise (SLR) range of motion—especially in cases with radiating pain, with a huge standardised effect of 2.39.

• Reduced disability scores (Oswestry Index) by nearly 7 points, showing improved daily function across all LBP subtypes.

In short, stretching your hamstrings helps both ease pain and make everyday movement easier.

Why Tight Hamstrings Matter for Your Back

Anatomically, tight hamstrings tilt the pelvis backwards (posterior tilt), flattening the natural lumbar arch. That pulls strain onto ligaments and discs in your lower back. By loosening those muscles, you restore a healthier spine‑pelvic rhythm, relieving pressure and protecting posture — something physiotherapists often cite as a key culprit behind mechanical LBP.

How to Integrate Hamstring Stretching

Evidence suggests that doing hamstring stretches at least several times per week works well. Aim for:

• Static stretches: Hold each stretch for 15–30 seconds, repeat 2–3 times per leg.

• Consistency over intensity: Light to moderate tension only—not pushing into pain.

While the meta‑analysis didn’t define an “ideal frequency”, other expert sources recommend daily brief sessions or at least 4–5 times weekly for maintaining flexibility and spinal health.

This pattern supports long-term benefit without muscular overstress.

Suggested Hamstring Stretches

Adding Balance: Core & Calf Work

Hamstring stretches work best in a well‑rounded mobility routine:

• Include core stabilisation exercises to support pelvic alignment.

• Gastrocnemius (calf) stretching combined with hamstring stretches can lead to even better LBP outcomes, especially when paired with abdominal strength training.

At Admac Fitness, We Can Help With…

• Assessing individual hamstring tightness using straight-leg raise or fingertip‑to‑floor tests.

• Supervising correct technique—especially in rehab or for those with chronic back pain.

• Integrating these stretches into a larger movement programme that includes posture, strength, and mobility work.

If you’re fed up with niggling back pain, loosening your hamstrings regularly really can help. It’s not magic—but it’s well-supported by solid science, cost‑efficient, and easy to implement.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford, can help you get a grip on your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.

How the Norwegian 4 × 4 Workout Can Boost Cardiac Health

If you want to protect and improve your heart health without spending hours in the gym, the Norwegian 4 × 4 workout is a powerful option. Rooted in scientific research and widely used across cardiac rehab and performance settings, it’s a protocol that delivers serious results.

What Is the Norwegian 4 × 4 Protocol?

This high‑intensity interval training (HIIT) protocol involves:

• 4 × 4‑minute intervals performed at 85–95 % of your maximum heart rate

• 3‑minute active recovery between intervals (at approx. 60–70 % HRmax)

• A proper warm‑up and cool‑down bracketing the session 

This structure forces the heart into zones that boost oxygen uptake and efficiency — essential components of cardiovascular health.

What the Study Shows

The study monitored 39 active men and women performing a single 4 × 4 cycle ergometer session. Key findings include:

• Participants spent over 80 % of the 16‑minute interval work time between 85 and 95 % HRmax, despite a drop in power from interval 1 to 4 

• The heart rate steadily increased across intervals (from ~160 bpm in interval 1 to ~169 bpm in interval 4), even though power output fell from ~75 % peak to ~54 % PPO. 

• This means even as fatigue sets in, your heart remains under consistent high‑stress periods — the stimulus you need to drive adaptation. 

The study confirms that the 4 × 4 protocol reliably targets the cardiac training zones necessary for improving VO₂ max and vascular function.

Why Just a Couple of Sessions per Week Is Ideal

According to cardiac exercise research from NTNU, doing two sessions per week tends to yield optimal results, while one session is often enough to maintain current fitness levels. Beyond that, increasing frequency to 3+ times a week can lead to diminishing returns or burnout, especially in non‑elite individuals who may struggle to recover fully.

Helgerud and Hoff at CERG report that each session can improve maximum oxygen uptake by around 0.5 %, meaning after 10–12 weeks of twice‑weekly workouts, heart efficiency can resemble that of an average 20‑year‑old.

Health Benefits for Your Heart

1. Improved VO₂ max and Pump Efficiency

   Sustained periods in the 85–95 % HRmax zone elevate VO₂ max, which is a proven predictor of longevity and lower cardiovascular mortality.

2. Stronger Heart Function

   The heart adapts to handle higher blood flow demands — a bit like training it to lift heavier loads over time.

3. Better Blood Pressure & Vascular Health

   HIIT has been shown to counter atherosclerosis and improve endothelial function—even used in controlled rehab settings for coronary artery disease patients.

4. Time‑Efficient Calorie Burn & Recovery

   With fatigue setting in across intervals, you burn lots of energy, including post‑session metabolism boost thanks to lactate accumulation and clearance cycles.

How Admac Fitness Helps You Deliver This Safely

At Admac Fitness, we can help you:

• Adapt the protocol for your fitness level—especially helpful for beginners and older members

• Monitor recovery, scheduling Zone 2 days or strength training to maintain balance and reduce the risk of stagnation or overtraining

If heart health matters to you — and it should — the Norwegian 4 × 4 workout is an ideal tool in your toolbox. It’s backed by science, widely used in clinical and elite settings, and when done just twice per week, can deliver serious gains without wrecking your energy.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

How You Can Help Your Fitness at Home

When it comes to improving your fitness, some of the most valuable work you can do happens in your living room. No equipment, no travel, no crowds, no excuses!

That work is your flexibility and mobility training.

In this post we’re going to look at why one of the simplest and most effective ways to support your training is by improving your flexibility and mobility. It doesn’t need to be done in the gym, and it offers huge benefits to the rest of your health and fitness.

It’ll never replace resistance training, but it’ll certainly help to enhance it.

Why Mobility Matters

Mobility — the ability to move your joints through their full range of motion — is often overlooked, but it’s critical for both performance and injury prevention. If your tissues are tight and your range of motion is limited, your movements in the gym or during sport become less effective and more risky.

By improving your mobility, you’ll make your workouts safer, more efficient, and more enjoyable.

Start at Home with a YouTube Video

You don’t need to overcomplicate it. Grab a yoga mat or a bit of carpet space in your living room, stick a good mobility or yoga video on YouTube, and spend 15–20 minutes moving through some gentle stretches and flows.

There are countless free routines online that are designed to improve flexibility, open up your hips, shoulders, and spine, and leave you feeling looser and more energised. Something like this video below is exactly the kind of thing you can do at home, in front of your TV or laptop…

The Benefits of Better Mobility

Here are just a few reasons to start working on your flexibility and mobility at home:

Injury Resistance

Flexible tissues are less prone to strain or tear. When your muscles, tendons and ligaments have some give, they’re better able to absorb and adapt to the demands you put on them — reducing your risk of injury.

Safer, More Effective Exercises

If you can move through a full range of motion in exercises like squats, lunges, or presses, you’ll perform them more safely and get more out of them. A bigger range means the muscles spend more time under tension — which is one of the keys to building strength and resilience.

Better Posture & Everyday Movement

Good mobility doesn’t just help you in the gym — it helps you move better in daily life. From picking up shopping bags to climbing stairs or playing with the kids, you’ll feel more comfortable and capable.

No Excuses!

If you’ve been neglecting your mobility, now is the time to change that. Just 10–20 minutes a few times a week can make a huge difference. And the best part? You don’t even need to leave the house.

For more advice on how to improve your fitness both in and out of the gym, or to work with one of our expert personal trainers, get in touch with us today.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

If You MUST Drink, Pick These…

Let’s be honest… When it comes to improving your health or losing weight, alcohol isn’t exactly your best friend. It’s empty calories, it can lower your inhibitions around food, and it can disrupt sleep and recovery.

But here at AdMac Fitness, we’re also realistic. Lots of people enjoy a drink now and again, and if it’s something you want to include in your life, it’s better to make smart choices than pretend you’ll never touch a drop.

Here’s how to make alcohol fit more sensibly into a healthy lifestyle, and some better options to choose if you must drink…

Smarter Choices at the Bar

If you’re going to drink, aim for drinks that are lower in calories, sugar, and alcohol content. Here are some options we recommend:

Gin and Slimline Tonic

A classic for a reason. Gin with a slimline (diet) tonic is refreshing, light, and much lower in calories than most cocktails or beers.

Vodka with a Diet Mixer

Vodka with soda water, diet lemonade or diet cola keeps calories down while still giving you something to sip on. Avoid full-sugar mixers — they’re where the calories really rack up.

Dry Wines

Drier wines tend to have less sugar and fewer calories than sweet or dessert wines. A glass of dry white, red or even prosecco can be a reasonable choice if you’re drinking mindfully.

Guinness

Surprise! Despite its rich, creamy taste, Guinness is actually lower in calories than you might expect compared to most beers. At around 125 calories per half pint, it’s a better pick than a heavy lager.

Heineken

If you’re after a more mainstream beer, Heineken is on the lower side calorie-wise, especially compared to higher-alcohol craft beers.

What to Avoid at the bar

Some drinks are particularly unhelpful if you’re watching your health or weight. Try to steer clear of:

• High-alcohol craft beers – often stronger, heavier, and packed with calories.

• Sweet ciders – loaded with sugar and very calorific.

• Alcopops – essentially fizzy sugar water with alcohol.

• Sweet wines & liqueurs – dessert wines and creamy liqueurs are very high in sugar.

Keep It Sensible

Whatever you drink, moderation is key. Stick to recommended limits, drink plenty of water, and try to avoid the late-night kebabs and fry-ups that tend to follow a heavy session.

The goal isn’t to be perfect — it’s to make better choices most of the time so you can enjoy life and still move towards your goals.

If you’d like help balancing your fitness, nutrition, and lifestyle in a way that works for you, our personal trainers are here to guide you every step of the way.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

10 Reasons the AdMac Fitness Private Personal Training Studio is the Best in East London

If you’ve been slogging away in a busy commercial gym, fighting for equipment, and feeling like just another membership number, it might be time for a change.

At AdMac Fitness, we offer a private personal training studio that puts you — and your goals — first. Here are 10 reasons why we believe we’re the best place to train in East London.

1. You don’t queue for equipment

The studio isn’t open to the public. The only people you’ll see are your personal trainer and perhaps one other AdMac client with their coach. No crowds, no waiting around, no wasted time.

2. Great coaching

Our personal trainers are fully qualified, insured, and mentored to deliver results the AdMac Fitness way. We believe in offering the highest standard of coaching, tailored to you.

3. Privacy that puts you at ease

If you’re new to exercise, feel self-conscious in big gyms, or just prefer to train without an audience, our studio is perfect. You can focus completely on yourself, with no distractions.

4. Impeccable cleanliness

Unlike the big 24/7 gyms, we keep our studio clean, tidy, and inviting at all times. It’s a space you’ll actually want to train in.

5. Tailored programmes that work

We don’t hand you a generic plan and leave you to it. Every session is designed around your specific goals, needs, and progress. Your journey is unique, and so is your training.

6. Flexible scheduling

We understand life is busy. That’s why we offer flexible appointment times to fit around your work, family, and commitments — not the other way around.

7. A friendly, supportive community

We know your name, your goals, and how to keep you moving forward. Here, you’re not just another number — you’re part of a supportive, positive environment.

8. No hidden fees

There are no joining fees, no contracts you’re trapped in, and no surprises. Just clear, fair pricing for a premium service.

9. Support beyond the studio

Training with us doesn’t stop when you leave. We’re here to help you with nutrition advice, motivation, and lifestyle tips that keep you on track outside the gym too.

10. A calm, focused atmosphere

No blaring music, no intimidating crowds, no distractions — just a welcoming, professional space where you can concentrate on your training and make real progress.

If you’re ready to ditch the crowded gym floor and start training in a space that’s all about you, we’d love to help you reach your goals.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Elevating Rest – Getting the Most From Your Recovery

Rest days are often misunderstood. Too many people think recovery means simply sitting still and doing nothing, but real recovery goes far beyond that. If you’re training hard and want to get the best results, how you rest matters just as much as how you train.

By making your recovery intentional, you can reduce fatigue, improve performance, and lower your risk of injury. Here are five ways to elevate your rest and get the most from your downtime…

Use a Sauna

A post-training sauna can do wonders for recovery. The heat helps relax tight muscles, improves circulation, and even aids in reducing muscle soreness. Regular sauna use also improves cardiovascular health and speeds up recovery between tough sessions.

It’s not just relaxing — it’s a practical recovery tool and one that offer SERIOUS benefits to your health, fitness and recovery.

Eat Well

Recovery doesn’t happen without the right fuel. Eating nutrient-dense meals rich in protein, healthy fats, and complex carbohydrates helps your body repair muscle tissue, replenish glycogen stores, and support overall recovery. Don’t view your rest day as an excuse to skip nutrition — it’s just as important as your workout days.

Better fuel and more nutrients mean better health. As the old saying goes, garbage in = garbage out.

Hydrate Fully

Hydration plays a key role in recovery. Even mild dehydration can affect energy levels, muscle function, and mental clarity. Aim to drink water consistently throughout the day, especially if you’ve sweated heavily in previous sessions. Electrolytes can also help support better hydration and muscle recovery.

When you consider that around 60% of your body consists of water, it’s important to keep yourself hydrated. It helps your tissue health and vitality.

Give Time for Sleep

Sleep is the foundation of recovery. It’s when your body does most of its repair work — from rebuilding muscle fibres to regulating hormones. Getting 7–9 hours of quality sleep each night is one of the most effective recovery strategies you can adopt. If you’re training hard, prioritising sleep should be non-negotiable.

Sleep is the bedrock of recovery. Without adeuqte sleep, you’re always going to struggle.

Use Infrared Therapy

Infrared light therapy is becoming more popular with athletes and gym-goers looking to speed up recovery. It helps improve blood flow, reduce inflammation and support muscle repair. Whether you use a dedicated infrared device or visit a recovery facility, it can be a great addition to your rest day toolkit.

Recovery isn’t about doing nothing — it’s about doing the right things. By using tools like saunas and infrared therapy, eating well, staying hydrated, and prioritising sleep, you’re giving your body the support it needs to grow stronger and bounce back quicker.

At AdMac Fitness, we believe that training hard and recovering smart go hand in hand. Elevate your rest days, and you’ll elevate your results.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

How to Join AdMac Fitness Small Group Training

AdMac Fitness’s Small Group Training offers challenging full-body workouts to help you get fitter, stronger and shed body fat – all under the careful guidance of expert personal trainers in our East London private fitness studio.

Our classes mix strength and cardio circuits for fun variety, so you’ll never get bored. Each session is carefully structured, and our trainers guide your technique throughout. Hard work here really pays off.

You’ll train in our dedicated East London studio alongside a small group of people at your level, creating camaraderie and motivation. AdMac Fitness has been helping East Londoners transform their health for nearly a decade, so you’re in experienced hands.

Benefits of Small Group Training

Small group training offers the perfect balance between personal attention and the energy of a group environment. You’ll get expert coaching, structured workouts, and the motivation that comes from training alongside others — all at a fraction of the cost of one-to-one personal training.

It’s a fun, results-driven way to stay consistent, push yourself, and enjoy the journey with like-minded people. Here’s a more detailed outline of why you should consider the AdMac Fitness small group training programme…

Structured, Varied Workouts

Every class is carefully planned by experienced coaches, mixing strength exercises with cardio bursts for a complete workout. This variety keeps your body and mind engaged, and ensures you work all muscle groups.

Individual Attention

We cap classes at just 10 people, so every member gets personal coaching. Unlike a big gym class with 50+ people, our trainers know you by name and tailor tips to your needs. You’re not just shown what to do – the trainer helps you maximise every move.

Supportive Community

Training together builds camaraderie. You’ll encourage and challenge each other, boosting motivation. Over time, you’ll form friendships and feel accountable to your teammates – a powerful way to stay on track.

Expert Coaches

Sessions are led by a stable team: Head Coach Adam, assisted by Gian and Kie. They get to know your strengths and goals, and will push you safely toward your limits. With this consistent support, you’ll progress faster and stick with it for the long haul.

Flexible Schedule

We offer classes most days – mornings, evenings and weekends – so it’s easy to fit workouts into a busy life. No matter your work or social schedule, there’s almost always an option available, ensuring you never miss a session.

Great Value

You benefit from expert personal trainers at a fraction of the usual cost. Plans start at just £80 per month for 4 classes (about £20 each). You can choose 8 or 12 classes a month too. This subscription model means you get professional coaching for much less than standard personal-training rates.

Our friendly coaching team ensures every class feels personal. They’ll know your name, fitness level and goals, and create a supportive environment – everyone’s success feels like a shared victory. The result is extra motivation: you’ll train harder knowing your coaches and classmates are right there beside you. Consistency, hard work and great coaching are the keys to success, and AdMac’s team is here to help you stay on track.

How to Join AdMac Small Group Training

Getting started is easy. Simply book a trial session to experience a class first-hand, then sign up to the plan that suits you. Here’s how…

1. Book Your Trial

   Call or text 07921 465108 or email admacfitness@gmail.com to arrange your trial session. We’ll answer your questions and fit you into your first class at a convenient time.

2. Attend Your First Class

   Come to our Bow studio (Railway Arch 457, Robeson Street, London E3 3JA) at the scheduled time. Our coaches will introduce you to the workout and the group, and help you feel comfortable.

3. Choose a Plan

   After the trial, pick a subscription that fits your goals. You can start with 4 classes per month for £80, 8 for £125, or 12 for £150. All plans include full access to the variety of small group sessions each week.

4. Begin Training

   Once you’re on a plan, you’re ready to join any class in our timetable. Bring your energy and we’ll take care of the rest – guiding, pushing and celebrating your progress.

Ready to Get Started?

Joining AdMac Small Group Training gives you access to expert coaching, varied workouts, and a supportive community from day one. Whether you’re a beginner or a seasoned gym-goer, you’ll fit right in.

Book your free trial today and discover how AdMac Fitness can help you reach your goals. Call or text 07921 465108, email admacfitness@gmail.com, or use our website’s contact form to get started.

We can’t wait to meet you! 💪

5 BBQ Food and Drink Swaps to Reduce Calories Whilst Still Enjoying Yourself!

Summer BBQs are a great way to enjoy good food, sunshine, and time with friends, but they can also be a hidden source of extra calories. The good news? You don’t have to give up the fun to stay on track with your health and fitness goals. With a few simple swaps, you can still enjoy delicious BBQ food while cutting back on unnecessary calories.

Here are five easy BBQ food swaps to help you eat well and feel great…

1. Load Up on the Salads

Instead of filling your plate with bread rolls, crisps or creamy sides, make salads the base of your BBQ meal. Choose fresh, colourful salads made with leaves, tomatoes, cucumber, peppers, and a light dressing. Not only do they add volume to your plate, but they’re full of nutrients and fibre — helping you feel full without overloading on calories.

Tip: Watch out for heavy dressings – olive oil, lemon juice, or balsamic vinegar are great lower-calorie options.

2. Grill Steaks Rather Than Fry Them

If you’re a meat lover, opt for grilled steak over fried or pan-cooked options. Grilling helps excess fat drip away, which keeps calories down and avoids the added oil often used in frying. Steak is naturally high in protein, which supports muscle maintenance and keeps you fuller for longer.

Go lean: Choose lean cuts like sirloin or fillet for a lower fat option that still delivers on flavour.

3. Switch Sausages for Kebabs

Sausages are a BBQ staple, but they’re often high in fat, sodium and fillers. Swapping them out for lean meat kebabs — made with chicken, turkey or even lean beef — is a great way to cut calories without sacrificing taste. Add peppers, onions, mushrooms or courgettes to the skewer for extra flavour and nutrients.

Bonus: Kebabs are easy to prep ahead and cook quickly on the BBQ.

4. Chicken Breast Instead of Legs

Chicken legs may be juicy, but they’re also higher in fat and calories compared to chicken breast. Opting for grilled chicken breast gives you a leaner source of protein that still tastes great when cooked right. Marinade it in herbs, spices or a dash of olive oil and lemon for extra taste without piling on the calories.

Skin off: Removing the skin can further reduce fat content and help you stay on track.

5. Switch Beers and Wine for Spirits and Diet Mixers

Alcohol can sneak a surprising number of calories into your BBQ. Beers and wines are high in sugar and carbs, especially if you’re having more than one. Swapping them for spirits with diet mixers — like vodka with soda water or gin with slimline tonic — can dramatically reduce your intake without cutting alcohol altogether.

Think smart: Clear spirits with no added sugar are a lighter choice for social occasions.

BBQs don’t have to mean blowing your progress. With a few smart swaps, you can still enjoy the social side of summer eating without the food guilt. Salads, lean proteins, smart drinks and grilled options can all deliver big flavour — and better nutrition.

At Admac Fitness, we believe in real-life solutions to health and fitness. You don’t need to be perfect — just consistent and mindful. Eat well, train smart, and enjoy your summer.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

The SkiErg – The Best Cardio Equipment You’re Not Using

When it comes to cardio, most people head straight for the treadmill, bike or rower. But tucked away in the corner of many gyms is a piece of kit that deserves far more attention — the SkiErg. Designed to simulate the motion of Nordic skiing, the SkiErg offers a unique and powerful cardio workout that can seriously improve your fitness.

If you’re looking to mix up your training and get more from your cardio, here’s why the SkiErg might be the best machine you’re not using.

It’s the Only True Upper-Body Cardio Machine

Most cardio machines target the lower body – think running, cycling or rowing. The SkiErg flips that on its head, focusing primarily on the upper body. It works your lats, shoulders, triceps, core and even your grip, giving you a full-on workout for muscles that often get ignored during cardio sessions. If you want to improve total-body conditioning, the SkiErg is ideal.

It’s an Excellent Calorie Burner

Don’t be fooled by how simple it looks — the SkiErg is a serious calorie burner. Because it engages large muscle groups in both the upper and lower body, your heart rate climbs quickly, and you’ll burn plenty of energy in a short amount of time. It’s an efficient option for anyone trying to shed fat or improve their conditioning.

There’s No Impact, So the Machine is Safe

Unlike running or jumping-based cardio, the SkiErg is completely low-impact. This makes it a fantastic choice for people with joint issues, those recovering from injury, or anyone who wants to train hard without putting extra strain on their knees, hips or ankles. You can go all-out without worrying about the pounding associated with other forms of cardio.

It’s Easy to Use

One of the best things about the SkiErg is its simplicity. The movement pattern is natural and easy to learn — even for beginners. You don’t need to master complex techniques or feel nervous about getting started. Just grab the handles, set your resistance, and go. It’s user-friendly but incredibly effective.

It’s Superb for Cardio Development

The SkiErg is a fantastic tool for improving cardiovascular fitness. You can use it for long, steady-state efforts or high-intensity intervals — both of which challenge your heart and lungs in different ways. It’s especially good for people who want to train cardio without overloading the lower body or doing repetitive impact work.

If you’re looking to add variety, burn more calories, and build real-world fitness, the SkiErg is a game-changer. It’s safe, simple, effective — and probably underused in your current routine. Whether you’re training for sport, fat loss, or general health, the SkiErg deserves a place in your programme.

Want to try it out? Our team at Admac Fitness can show you how to use the SkiErg properly and build it into your weekly workouts. You might just find your new favourite machine.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

How Sprint Training Can Boost Your Overall Fitness

If you’re looking for a simple yet incredibly effective way to level up your fitness, sprint training might be exactly what you need. While it’s often associated with athletes, the benefits of sprinting extend far beyond the track. Whether your goal is to get leaner, fitter, or just more athletic, adding sprint training to your routine can pay off in a big way.

Here’s how sprinting can give your overall fitness a serious boost…

It’s a Superb Power Developer

Sprinting demands maximum effort in a short space of time, making it one of the best tools for developing explosive power. This translates directly into better athleticism – you’ll move faster, jump higher, and feel more agile in everyday life and sport. Power isn’t just for athletes; it’s essential for staying functional and injury-free as we age, too.

It’s an Excellent Calorie Burner

Because of the intensity, sprint training burns a huge amount of calories in a short period. Even better, it boosts your metabolism for hours after your workout thanks to the “afterburn effect” – where your body continues burning calories as it recovers. If fat loss is your goal, sprinting offers an exceptional return on time invested.

You Can Make Your Workouts Shorter, but More Intense

Pressed for time? Sprint training is ideal. A sprint session can last just 20–30 minutes but leave you feeling like you’ve done a full workout. This makes it perfect for busy people who want maximum benefit without spending hours in the gym. It’s time-efficient, effective, and leaves you feeling energised.

It Doesn’t Need Any Equipment

One of the best things about sprinting is that it requires no equipment at all. All you need is a bit of space to run – a park, a quiet road, a hill or even a treadmill if you’re indoors. That means fewer excuses and no fancy gear required. Just lace up your trainers and go.

It’s Superb for Cardio Development

While sprinting is high-intensity, it also does wonders for your cardiovascular fitness. It improves your heart and lung function, boosts your VO₂ max (your body’s ability to use oxygen), and builds endurance. Sprint intervals can be just as effective (if not more so) than steady-state cardio when it comes to improving heart health and stamina.

Sprint training offers a fast, powerful, and accessible way to improve your fitness. It builds power, burns fat, saves time, and strengthens your heart – all without the need for equipment or long gym sessions. Whether you’re a beginner or a seasoned gym-goer, sprinting could be the missing piece in your training puzzle.

Want help incorporating sprint work into your programme? Speak to one of our personal trainers at Admac Fitness – we’ll show you how to sprint smart and stay safe while getting results.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Is Creatine Worth the Hype?

Creatine is one of the most talked-about supplements in the fitness world — and for good reason. While new supplements come and go, creatine has stood the test of time. Backed by decades of scientific research, it continues to prove itself as one of the most effective, affordable, and well-tolerated supplements out there.

So, is creatine worth the hype? Absolutely. Here’s why…

1. Research Shows It Helps with Exercise Performance

Creatine is best known for its ability to enhance performance during high-intensity exercise. Whether you’re lifting weights, sprinting, or doing short bursts of explosive work, creatine gives your muscles access to extra energy.

This means you can push harder for longer, leading to better training sessions and faster progress in the gym.

2. It Helps Boost Cognitive Performance

Creatine isn’t just for your muscles — it’s also great for your brain. Studies have shown that creatine can help improve memory, focus, and overall cognitive function, particularly in times of mental fatigue or sleep deprivation. If you’re training hard and juggling a busy life, creatine could help you stay sharper, both physically and mentally.

3. Creatine Boosts Post-Exercise Recovery

Recovery is where the magic happens. Creatine has been shown to reduce muscle soreness and support muscle repair, helping you bounce back faster between sessions. This can be especially useful if you’re training several times a week or pushing for personal bests.

4. It’s a Well-Tolerated Supplement

Unlike many supplements that come with side effects or complicated dosing instructions, creatine is simple, safe, and well-studied. Most people can take it without any problems, and you don’t need to cycle on and off. A small daily dose is all it takes to keep your muscles saturated and your performance topped up.

5. It’s Cheap

In a world of expensive supplements and fancy powders, creatine stands out for its cost-effectiveness. A package of high-quality creatine monohydrate can last months and costs less than £10. For the benefits it offers, it’s one of the best-value supplements on the market.

6. It’s Easy to Dose

For many years there was a theory that you needed to ‘load’ your creatine, then cycle it up and down. The reality is that it’s just not the case. Most people nowadays just use creatine on a daily basis, with a dose anywhere between 5 and 15 grams. In other words, a heaped teaspoon per day is all you need.

If you’re looking for a proven, affordable, and safe way to support your fitness and mental performance, creatine deserves a place in your routine. Whether you’re training for strength, endurance, or simply want to feel and function better, creatine is a simple upgrade that delivers real results.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Why Adding a Weekly Personal Training Session into Your Routine Can Transform Your Fitness

When it comes to getting fitter, stronger, and healthier, it’s not just about showing up at the gym – it’s about showing up with purpose. That’s where a personal trainer comes in.

If you’ve been wondering whether it’s worth adding a weekly PT session to your routine, the answer is a resounding yes, especially if you train with an expert personal trainer in Bow at Admac Fitness. Even one session per week can make a huge difference to your results, motivation, and enjoyment.

Here’s why…

Your Fitness Programme is Structured and Purposeful

No more guesswork. When you work with a personal trainer in Bow, your fitness plan is no longer random. A professional PT will assess your goals, experience, and movement patterns, then create a progressive and effective training plan that’s tailored to you.

A properly structured programme eliminates the “hit and hope” approach that many gym-goers fall into. Instead, you’ll follow a proven strategy that leads to steady progress and lasting results.

You’ll Stay Consistent – And Consistency Delivers Results

Accountability is one of the most powerful benefits of working with a Bow personal trainer. When a PT is expecting you, you’re far more likely to turn up – even on days when motivation is low.

This means fewer missed workouts and a much more consistent training habit. Consistency is the key to real, long-term progress – whether your goal is fat loss, muscle gain, or improved fitness. It’s also a great way to build confidence and discipline around your workouts.

You’ll Push Yourself Further Than You Would Alone

Let’s be honest – most of us don’t train as hard as we could when we’re on our own. With a personal trainer by your side, you’ll be encouraged to lift more, work harder, and squeeze out those last few reps. This extra effort is what drives results.

At Admac Fitness, our personal trainers in East London know how to strike the right balance between pushing you and keeping things safe and effective. You’ll leave your sessions feeling challenged, supported, and proud of what you’ve achieved.

Why Choose Admac Fitness for Personal Training in Bow?

We’re not your average gym. At Admac Fitness, our personal trainers are fully qualified, highly experienced, and genuinely passionate about helping people achieve their goals. Whether you’re just starting out or looking to break through a plateau, we’ll help you take your training to the next level.

You’ll be part of a positive, welcoming environment that’s focused on results and community – not ego or intimidation. If you’re searching for a personal trainer in Bow, a Bow personal trainer, or a personal trainer in East London, we’re confident that Admac Fitness is the right place for you.

Ready to Transform Your Training?

If you’re serious about getting the most from your time in the gym, a weekly PT session could be the game-changer you need. Contact us today to find out more about personal training at Admac Fitness – and let’s take your fitness to new heights.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

5 Reasons for a High Protein Breakfast

We’ve all heard that breakfast is the most important meal of the day – but what you eat matters just as much as when you eat. Starting your day with a high-protein breakfast can have a big impact on how you feel, perform, and recover throughout the day. Whether your goal is fat loss, muscle gain or simply better energy, protein in the morning sets you up for success.

Here are five great reasons to choose a high-protein breakfast…

1. It keeps you full for hours

Protein is far more filling than carbohydrates or fats. A breakfast packed with protein helps you stay satisfied for longer, meaning you’re less likely to snack mid-morning or reach for sugary pick-me-ups. This is particularly useful if you’re trying to lose weight or control cravings during the day.

2. High-protein, low-carb meals keep blood sugar stable

Unlike sugary cereals or white toast, protein doesn’t cause a spike – and crash – in blood sugar. Starting your day with a high-protein meal helps keep your energy levels steady, improves focus, and reduces the likelihood of experiencing that mid-morning slump.

3. They’re portable

Protein-based breakfasts like boiled eggs, sausages, bacon, or leftover meat are easy to prepare in advance and take with you. Unlike breakfast cereals, which go soggy and require milk and a bowl, protein options can be eaten cold or quickly reheated – ideal for busy mornings or when you’re on the move.

4. They help kickstart tissue repair early

Your body is constantly breaking down and rebuilding tissue, especially if you train regularly. Eating protein early in the day helps begin that muscle repair and recovery process sooner, making it easier to maintain or build lean muscle mass and stay on top of your fitness goals.

5. They’re more nutritious

High-protein foods like eggs, meat, and dairy are naturally rich in essential nutrients like B vitamins, iron, zinc, and healthy fats. Compare that to processed cereals and pastries, which are often high in sugar and low in real nutritional value. A protein-rich breakfast provides more of what your body actually needs.

If you’re looking to improve your energy, curb cravings, support recovery and make better food choices throughout the day, a high-protein breakfast is a great place to start. It doesn’t have to be complicated – just swap the cereal for something more filling and nutritious. Your body will thank you for it.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Why You Don’t Need Super Heavy Training for Health

If your goal is to be fit, healthy, and energised, you might not need to lift the heaviest weights in the gym. While it’s easy to be drawn to the impressive feats of strength on social media or to assume that heavier always equals better, the reality is that super-heavy training isn’t the best route for most people, especially if your goals are fat loss, general fitness, or long-term health.

That’s not to say lifting heavy is pointless. It has its place, particularly for those whose primary goal is to build maximum strength. But if you’re more focused on moving better, feeling great, and staying injury-free, there are smarter and more sustainable approaches to training.

Here’s why you don’t need to go super heavy to make meaningful progress…

1. Higher Injury Risk

The heavier the load, the greater the stress placed on your joints, muscles, and connective tissues. If your technique isn’t perfect—or even if it is—your risk of injury increases dramatically when pushing maximal weights. For general health, consistency is key, and nothing disrupts consistency like getting hurt.

2. Technique Can Suffer

As the weights creep up, it becomes harder to maintain good form. Technique often breaks down under near-maximal loads, which not only reduces the effectiveness of the exercise but also increases your risk of doing it wrong. In the long term, good movement patterns matter more than your 1-rep max.

3. CNS Fatigue is Real

Super-heavy lifting taxes your central nervous system (CNS), leaving you feeling drained and taking longer to recover between sessions. It can affect your sleep, energy, and even mood. If you’re training for health and wellbeing, you want your workouts to energise you, not flatten you.

4. It Only Builds Strength – Not General Health

There’s no doubt that lifting heavy is great for getting stronger. But it doesn’t necessarily improve your cardiovascular fitness, mobility, coordination, or help much with fat loss. If you’re training for overall health, longevity, and functional fitness, you need more than just brute strength.

5. It Can Get Pretty Boring

Let’s face it—training purely for strength can get repetitive. The variety often goes out the window when you’re constantly chasing heavier lifts. For many people, fitness needs to be enjoyable and engaging to stay consistent, and that’s something heavy lifting doesn’t always offer.

So, What’s Better for Health?

For most people, moderate to heavy resistance training with good form, balanced with cardio, mobility, and variety, is the sweet spot. You’ll build strength, burn fat, support joint health, improve fitness, and reduce the risk of injury—without the physical and mental fatigue that comes with maxing out all the time.

If your goal is to be strong, fit, lean, and healthy for life, not just to move the biggest weight possible, you don’t need to train like a powerlifter. Focus on moving well, lifting smart, and staying consistent. That’s the real key to long-term health and progress.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

Simple Hacks to Improve Your Sleep

Sleep is one of the most powerful – and underrated – tools for improving your health. It’s not just about feeling rested; quality sleep governs everything from physical recovery and mental wellbeing to concentration, energy levels and even food cravings.

When we sleep well, our bodies repair, our brains process the day, and our hormones rebalance. Without it, we’re more likely to overeat, underperform, and feel stressed or low. If you’re putting in the effort in the gym or kitchen, getting your sleep right is the next crucial step to seeing real results.

If you’re struggling to get good quality sleep, you’re not alone. Many of us burn the candle at both ends and wonder why we wake up feeling groggy or wired in the middle of the night.

The good news is that with just a few simple changes to your daily habits, you can dramatically improve your sleep quality and wake up feeling more refreshed. Here are six easy but effective hacks to help you sleep better…

☀️ Start Early – Get Morning Sunlight

Getting outside in the morning and exposing yourself to natural sunlight is one of the most powerful ways to regulate your body’s circadian rhythm – your internal sleep-wake clock.

Just 10–15 minutes of sunlight helps signal to your brain that it’s daytime, which in turn helps you feel sleepier at the right time in the evening. If it’s bright early on, make a habit of stepping out for a short walk or enjoying your morning coffee by the window.

🌙 Wind Down – Dim the Lights Before Bed

An hour or so before bed, start to reduce the amount of artificial light in your environment. Bright lights – especially blue light from phones, tablets and TVs – can trick your brain into thinking it’s still daytime, delaying the release of melatonin (your sleep hormone). Use lamps instead of ceiling lights and consider blue-light blocking glasses if you’re watching screens in the evening.

☕ Avoid Caffeine in the Evening

Caffeine is a powerful stimulant that can stay in your system for several hours. Even if you don’t feel jittery, caffeine can still interfere with your ability to fall into deep, restorative sleep. Try to give yourself at least a 3–4 hour gap between your last coffee and bedtime. If you need something warm in the evening, go for herbal teas like chamomile or peppermint instead.

🍽️ Don’t Sleep on a Full Stomach

Eating a heavy meal right before bed can lead to discomfort and disrupted sleep. Your body has to work harder to digest food, which keeps it alert when it should be winding down. Aim to finish eating at least 2–3 hours before bedtime to give your digestive system time to do its job before you drift off.

🍷 Limit Alcohol Intake

It’s a common myth that alcohol helps you sleep. While it may make you feel drowsy at first, alcohol can actually fragment your sleep, reduce REM (dream) sleep, and cause more awakenings during the night. In many cases, alcohol impacts your sleep more than caffeine does. Try limiting intake or stopping a few hours before bed if you do drink.

🧘‍♂️ De-Stress Before Bed

Going to bed in a stressed or anxious state makes it harder to fall asleep and can lower the quality of your sleep. Build a simple wind-down routine that helps calm your mind – this could be stretching, journaling, reading, or practising mindfulness or breathing exercises. Creating a sense of calm before bed tells your body it’s safe to relax and recover.

Better sleep doesn’t require an overhaul of your life – just a few smart adjustments to your daily habits. Try a couple of these tips this week and see how your sleep improves. Your body (and brain) will thank you!

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

9 of the Best Bodyweight Exercises You Can Do… And Why You Should be Doing Them

You don’t always need dumbbells, barbells or machines to build a stronger, fitter body. Bodyweight exercises are incredibly effective tools for improving strength, mobility, and cardiovascular fitness – and you can do them anywhere, with zero equipment.

Here are nine of the best bodyweight exercises we recommend at Admac Fitness – and exactly why you should be doing them…

1. Chin Ups

Why they work: Chin ups are a powerful upper-body exercise that build strength in the back, arms, and core. They’re one of the best ways to develop pulling strength and grip endurance. Can’t do one yet? That’s okay – build up with assisted versions and watch your progress soar.

2. Dips

Why they work: Dips target the chest, shoulders and triceps, giving you serious upper-body bang for your buck. They’re also great for building control and stability through the shoulders. Perform them on parallel bars or rings for added challenge.

3. Jump Squats

Why they work: Want to increase leg power and burn calories? Jump squats combine strength and explosiveness, making them a top choice for improving athletic performance and boosting your metabolism. Great for legs, lungs and coordination.

4. Back Extensions

Why they work: This underrated move strengthens the spinal erectors and glutes – vital for posture, injury prevention, and core support. You can do them lying face-down on the floor or using a stability ball or bench for extra range.

5. Walking Lunges

Why they work: Walking lunges challenge your balance, coordination, and leg strength all in one go. They hit your quads, hamstrings and glutes hard, while also giving a bit of core activation – making them perfect for functional strength.

6. Push Ups

Why they work: The classic push up trains the chest, triceps and shoulders, while also engaging the core. Push ups can be regressed or progressed easily, making them suitable for all ability levels. Form is key – quality beats quantity every time.

7. Hanging Leg Raises

Why they work: This core crusher strengthens your abdominal muscles and hip flexors while also challenging your grip. Done correctly, hanging leg raises help build a strong, functional core and improve body control.

8. Burpees

Why they work: Love them or hate them, burpees are brilliant for boosting cardiovascular fitness, burning calories, and building full-body strength. They’re also a mental test – and finishing a set always feels like a win.

9. Side Plank Clam Shells

Why they work: Combining the stability of a side plank with the glute activation of a clam shell, this move is fantastic for hip strength and core control. It’s especially useful for runners and anyone looking to improve lower body resilience.

Ultimately, bodyweight training is more than just a stopgap – it’s a smart, effective way to build strength, control and coordination, no matter your fitness level. Try adding these exercises into your weekly routine and experience the benefits for yourself.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD

The Benefits of Mixing in High Rep Days for Muscle Growth

When it comes to building muscle, most gym-goers immediately think of heavy weights and low reps. And while that classic formula works well, it’s not the only route to gains. Adding high-rep training days into your routine can offer some serious benefits, both for muscle growth and overall progress.

If you’ve been lifting heavy for a while, here’s why it might be time to mix things up with some high-rep sessions…

High Reps Build Muscle

Yes, really. While lifting heavier weights with lower reps targets strength and fast-twitch muscle fibres, higher-rep sets (think 15–20 reps or more) also stimulate muscle growth, particularly when taken close to failure. This type of training increases time under tension, metabolic stress, and muscular fatigue, all of which are key drivers of hypertrophy (muscle size gains).

Research from 2015 titled Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men concluded… ‘These findings indicate that both HL and LL training to failure can elicit significant increases in muscle hypertrophy among well-trained young men’.

So, don’t assume high reps are just for toning — they’re a legitimate way to grow.

There’s Less Connective Tissue Damage

Heavy lifting can take a toll on your joints, tendons, and ligaments, especially if you’re training hard and often. Mixing in high-rep days allows you to give your connective tissue a break while still training with intent. The lighter loads used in high-rep work are generally easier on the body while still delivering a powerful training effect for your muscles.

It’s a smart way to reduce injury risk and keep your body feeling good for the long haul.

They’re a New Challenge to Mix Up Your Workouts

Stuck in a rut with your training? Changing rep ranges is a great way to keep things fresh. High-rep sets challenge your muscles (and your mind!) in a different way. You’ll feel the burn, work your endurance, and probably find a few weaknesses you didn’t know you had.

This variety can reignite motivation and help break through plateaus, giving your muscles a new reason to grow.

High Reps Challenge Slow-Twitch Muscle Fibres

Most traditional weight training targets fast-twitch muscle fibres — the ones responsible for strength and explosive power. But your body also has slow-twitch fibres, which are more endurance-focused. High-rep training targets these fibres, promoting more balanced development across your muscle groups.

By training both types of fibres, you’re building a more complete, functional physique — and potentially increasing your muscle endurance too.

High Rep Days for Muscle Growth

Adding high-rep days to your routine isn’t about replacing heavy lifting — it’s about complementing it. By combining different rep ranges across your training week, you’ll challenge your body in new ways, reduce wear and tear, and tap into all the mechanisms of muscle growth.

So, next time you’re planning your workouts at AdMac Fitness, consider going lighter with higher reps. Your muscles (and your joints) will thank you.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD